Getting Buff-y

[buffsummers]

No gym for me this weekend because I had class today and have class tomorrow. Lots of lifting, pulling, dragging hose, and sweating out in the heat (and we weren't even in gear!). My only job right now is drinking water.

[buffsummers]

I forgot my training log again.. We did a full body workout as I am busy with class this week. We were outside all last night and will be doing more of the same tomorrow and this weekend. Advancing and pulling hose into a structure.

Cardio: 30 min. on the treadmill, 8%, 3.3 mph.

[buffsummers]

Had to work in a full body workout.

Tuesday, July 17th

Incline BP - 15X45, 12X50, 10X55, 8X60
Bench Press - 15x45, 12x50, 10x55, 8x60
Cleans - 12x45, 10x55, 7x60 (new weight, to failure), 6x60
D Handle Lat Pulldown - 15x29, 12x41, 10x53, 8x60
Seated Cable Row - 15x36, 12x48, 10x60, 8x65
Military Press - 15x35, 12x40, 10x45, 8x45
Leg Press - 15x90, 12x140, 10x160, 8x180, 6x200
SL Deadlift - 15x45, 12x55, 10x65, 10x75
Leg Extensions - 15x30, 12x37.5, 10x45, 8x52.5
Leg Curls - 15x30, 12x35, 10x40, 8x45

Today's workout was kinda "maintenance". Tomorrow's class will be very physically demanding so I didn't want to push myself too much or set myself up for injury.

Bench Press - 15x45, 12x50, 10x55, 8x60
Inc BP - 15X45, 12X50, 10X55, 8X60
Cleans - 10x45, 10x45, 10x45
D Handle Lat Pulldown - 15x29, 12x41, 10x48, 8x60
Seated Cable Row - 15x29, 12x41, 10x53, 8x65
Military Press - 15x35, 15x35, 15x35

Yesterday my mom and I went into DC and had so much delicious food. I planned on taking more pictures of it to share here, but.. that didn't happen. I had a vegan grilled cheese with tempeh bacon and tomato plus soy chixin nuggets w/ BBQ sauce (pictured below). Later for dinner we ate at a falafel place with a toppings bar and fries. I also picked up a couple of desserts.

[buffsummers]

Small workout at the station today. I decided to take it easy on the lunges because they're murder for my legs and I was having trouble with my grip, two things I need for class tonight.

Ball Squats - 15x, 12x24, 10x30, 10x30, 10x40, 10x50
Dumbbell SL Deadlift - 15x30, 12x40, 10x50, 10x60, 10x60
"Ball Busters" - 15x, 15x, 15x, 15x
Lunges - 15x, 15x, 15x

[buffsummers]

Tuesday the 24th.

Incline BP - 15X45, 12X50, 10X55, 8X60
Bench Press - 15X45, 12X50, 10X55, 8X60
Cleans - 12x45, 8x55, 5x60, 5x60
D Handle Lat Pulldown - 15x29, 12x41, 10x53, 8x60
Seated Cable Row - 15x36, 12x48, 10x60, 8x72
Military Press - 15x35, 12x40, 10x40, 10x40
Upright Rows - 15x15, 12x25, 10x30, 10x30

20 min. on the treadmill

[buffsummers]

Leg Press - 20x90, 15x120, 12x140, 10x160, 8x170
SL Deadlift - 15x45, 12x55, 10x65, 8x75
Lying Leg Curls - 15x30, 12x35, 10x40, 8x45
Leg Ext - 15x30, 12x37.5, 10x45, 8x52.5
Abductor - 20x30, 15x40, 12x50, 10x60
Adductor - 15x50, 12x60, 10x70, 10x80

[SeaSiren]

Leg Press - 20x90, 15x120, 12x140, 10x160, 8x170
SL Deadlift - 15x45, 12x55, 10x65, 8x75
Lying Leg Curls - 15x30, 12x35, 10x40, 8x45
Leg Ext - 15x30, 12x37.5, 10x45, 8x52.5
Abductor - 20x30, 15x40, 12x50, 10x60
Adductor - 15x50, 12x60, 10x70, 10x80

Nice day!

[buffsummers]

Thank you!

Incline BP - 15X45, 12X50, 10X55, 8X60
Flat BP - 15X45, 12X50, 10X55, 8X60
Cleans - 12x45, 10x50, 8x55, 6x60
Pullups - 12, 12, 12
D Handle Lat Pulldown - 15x29, 12x41, 10x52, 8x60
Upright Rows - 15x15, 12x25, 10x35, 10x35
Military Press - 15x35, 12x40, 8x50, 8x50

We hadn't done pullups in a while, this is the most I've actually ever been able to put out. 20 min. of boring indoor cardio on the treadmill due to rain.

[buffsummers]

Leg Press - 20x90, 15x140, 12x160, 10x180, 8x200
SL Deadlift - 15x45, 12x55, 10x65, 8x75
Lying Leg Curl - 15x30, 12x35, 10x65, 8x45
Abductor - 20x30, 15x40, 12x50, 10x60
Adductor - 20x50, 15x60, 12x70, 10x80
Leg Extension - 15x30, 12x37.5, 10x45, 8x52.5

This may be my last workout with my trainer for the week as he goes on vacation this weekend so I'll be relying on the gym at the station.

[Rob PMFF]

Sorry to be catching this so late in the game, but I wanted to wish you the best of luck. Where are you training? I work for Hampton Fire and Rescue (Also in VA)

[buffsummers]

Thank you!! I'm training all the way up in Prince William County but I live about 40min south of there. That must be a beautiful area to work in! How long have you been there?

[Rob PMFF]

Beautiful? LOL...I appreciate the sentiment but its mostly low-income urban sprawl. If you mean that its close to the bay and the ocean, then yes, that is nice, but avoiding the massive number of tourists is more of a priority than enjoying the natural beauty, unfortunately. I was hired in Oct 2005, so almost 7 years. Everyone here is required to be an EMT-Intermediate (or higher) as well as a Firefighter.

[decbolton]

Well done! Your progress is noticeable! Keep it up

Sent from my Galaxy Nexus using Tapatalk 2

[buffsummers]

Hahaha I had the beach access in mind, yeah. The EMT requirement seems pretty standard now, at least in our area.

Thanks decbolton!

[buffsummers]

I let my trainer know that this weekend's classes would be upper body intensive, so he adjusted our little routine accordingly.

Incline BP - 15X45, 12X55, 10X60, 8X65
Bench Press - 15x45, 12x50, 10x55, 8x60
D Handle Lat Pulldowns - 15x29, 12x41, 10x53, 8x60
Seated Cable Row - 15x29, 12x41, 10x53, 8x60
Military Press - 15z35, 12x35, 12x35, 12x35
Upright Row - 15x20, 12x25, 10x30, 8x35

132lbs. today.